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Pumpkin seeds vs. Gumdrop — In-Depth Nutrition Comparison

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How are pumpkin seeds and gumdrop different?

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium than gumdrop.
  • Daily need coverage for zinc for pumpkin seeds is 94% higher.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Candies, gumdrops, starch jelly pieces are the varieties used in this article.

Infographic

Pumpkin seeds vs Gumdrop infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0.44% 15% 4% 0% 0.43% 5.7% 1.3% 4.4%
Contains more MagnesiumMagnesium +26100%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +18280%
Contains more IronIron +727.5%
Contains more CopperCopper +5650%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +9100%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +4860%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1.5% 3% 0.19% 0.72% 1.2% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +466.7%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B3Vitamin B3 +2760%
Contains more Vitamin B5Vitamin B5 +366.7%
Contains more Vitamin B6Vitamin B6 +640%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
99%
Protein: 0 g
Fats: 0 g
Carbs: 98.9 g
Water: 1 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +350%
Contains more OtherOther +3700%
Contains more CarbsCarbs +84%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Gumdrop
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Gumdrop DV% diff.
Zinc 10.3mg 0mg 94%
Copper 0.69mg 0.012mg 75%
Fiber 18.4g 0.1g 73%
Magnesium 262mg 1mg 62%
Polyunsaturated fat 8.844g 0g 59%
Protein 18.55g 0g 37%
Iron 3.31mg 0.4mg 36%
Fats 19.4g 0g 30%
Potassium 919mg 5mg 27%
Manganese 0.496mg 0.01mg 21%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Carbs 53.75g 98.9g 15%
Phosphorus 92mg 1mg 13%
Calcium 55mg 3mg 5%
Calories 446kcal 396kcal 3%
Vitamin B2 0.052mg 0.013mg 3%
Vitamin B6 0.037mg 0.005mg 2%
Folate 9µg 0µg 2%
Vitamin B3 0.286mg 0.01mg 2%
Vitamin B1 0.034mg 0.006mg 2%
Selenium 0.8µg 1%
Vitamin B5 0.056mg 0.012mg 1%
Sodium 18mg 44mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 98.8g N/A
Sugar 58.97g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Gumdrop
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
1%
Gumdrop
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
3%
Gumdrop

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 58.97g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 26mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Gumdrop
Gumdrop is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Gumdrop
Gumdrop is lower in glycemic index (difference - 78)
Which food is cheaper?
Gumdrop
Gumdrop is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Gumdrop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167989/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.